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Cross-training exercises

Cross-training exercises

What it does: Cgoss-training the exercsies and hips to better Exclusive the Coenzyme Q energy and to Post-workout nutrition for improved sleep Coss-training and control of the knees. How Cross-training exercises get a good workout when cross-training? Exclusive injured runners trying to maintain fitness while on a running break know that part of what makes cross-training so difficult is that it can be hard to elevate your heart rate. What it does: Loads the hamstrings eccentrically while training control of the posterior chain the back of the legs and body and balance through a functional-based movement pattern.

Cross-training exercises -

You can also replace walking with your cardio of choice, be it swimming, biking or dance cardio. These are forms of cross-training, too, because they move the body differently than walking or running does. After two weeks of building foundational strength with the first routine, we will move on to tackling some more challenging exercises with the second cross-training routine.

Start on all fours with your palms and knees on the ground. Straighten your left arm out in front of you and your right leg out behind you, balancing on your opposite hand and knee.

Hold for a few breaths. For an added challenge, bend your left elbow and your right knee in until they touch underneath your stomach. Switch sides and repeat using your right arm and left leg.

Continue alternating, performing 10 reps on each side. Start in a standing position with your feet hip-width apart and your core engaged. Make sure to stand tall and straight, and then lower your heels back to the floor with control.

Repeat 10 times. Stand with your feet as wide as your hips. Put your weight into your left leg and come up on to your right toe, using it as a kickstand for balance. Begin to hinge at your waist, keeping your left knee soft. Place your hands on your hips or at the center of your chest for balance.

Continue to hinge forward as you slowly lift your right leg up and back until your body forms a straight line from head to toe. Ensure that your hips stay square to the ground. Pause, and then return to the starting position and repeat 10 times, then switch sides.

Start standing with your feet as wide as your hips. Hinge forward at your waist and pull your abs in. Let the weights dangle down by your sides and pull the abs in. Then, hug your elbows in toward your sides and pull the weights up toward your chest. Tighten your upper back and the area in between your shoulder blades.

Then, lower the arms down keeping the elbows hugging in toward your sides. Lie on your back with your knees bent, feet flat on the floor and your arms down at your sides. Tilt your pelvis under and forward, engaging the core, and push down through your heels to lift your hips up toward the ceiling , engaging your glutes.

Slowly lower down and repeat 10 times. Lie on your back with your knees bent and your feet flat on the ground as wide as your hips. With your hands behind your head and your elbows bent out to the sides, use your abs to lift your left shoulder blade off the ground. At the same time, bring your right knee to meet your left elbow.

When your right knee is bent, straighten your left leg and reach it out in front of you at a degree angle. Come through center and perform on the opposite side, bringing your left knee to your right elbow and straightening the right leg.

Continue alternating legs and squeeze your core. Repeat 10 times to each side. Stand with your feet as wide as your shoulders, toes pointing forward. Press down through your heels to return to standing. Start by getting down on all fours with your palms on the mat a little wider than shoulder-width apart.

Make sure your arms are straight. Scoot your knees back a few inches and shift forward to make sure your shoulders are over your wrists, but your knees are behind your hips.

Bend at the elbows, lowering your body until your chest almost touches the mat, then press down into the ground to straighten your elbows and push your body back up. Return to the starting position and repeat 10 times.

Standing with your feet as wide as your hips, bend your knees and jump to the right, then jump to the left. Move your legs together or, for a modification, simply step to the right with your right foot and have your left foot follow, and alternate to the left side with the left foot leading. Coming into a plank , step your right foot forward in between your hands and reach your left foot back.

Keep your left hand on the mat and twist to the right with your right arm reaching out to the right and then up toward the sky. Pull your abs in, and then bring the right arm down to the outside of your right foot. Switch legs, stepping the left foot forward and the right foot back.

Keep your right hand on the mat as you twist to the left, reaching your left arm out and up. Repeat this 5 times to each side. Standing with your feet as wide as your hips, place your hands behind your head.

Then step your right foot out to the right and perform a side lunge by sitting back into the right glute. Reach the right glute backward as you keep the left leg straight. Press down through your right heel as you come back to center with your knee up, and twist your torso to the right. Reach your left elbow toward your right knee.

Repeat 10 times and then switch sides. Start standing with your feet hips-width apart. Then, step your left foot back and lower down into a lunge. Press down through the right heel to straighten the right leg as you lift the left leg forward and up toward your chest. Balance for a few seconds then slowly step the left foot back into the backward lunge.

When you choose a cross-training activity that effectively strengthens any weaknesses you may have, you're giving your body the balance it needs to support an active, injury-resistant lifestyle.

It Can Enhance Motivation. Chances are you keep doing the same ol' workout for one or several of the following reasons:. But after a while, it becomes harder and harder to set new goals and push yourself if there's no change to your routine.

Cross-training is a great way to add challenge to your workout, providing new opportunities to set new goals. For instance, incorporating a new yoga class into your cardio-heavy workout routine won't be easy.

Chances are you won't have the balance or flexibility to do all the poses on your first go-around. But this challenge gives you room to grow, and you may find yourself getting fired up to nail a warrior III or crow pose. It's Inefficient—and That's a Good Thing.

Bodies are pretty amazing. They're designed to conserve energy and perform tasks as efficiently as possible. They do this when a task is repeated regularly by improving neural pathways, developing stronger motor units , undergoing cellular adaptations to enhance energy delivery , and creating "muscle memory" to put oft-repeated tasks on autopilot.

These are all awesome features related to human physiology, but from a fitness standpoint, there's an upper limit to the benefit. The more you repeat a single workout, the more you experience the law of diminishing returns. As your body becomes more efficient, you burn fewer calories and experience fewer adaptations, resulting in the dreaded fitness plateau.

For example, If you start a workout program with the goal of running three miles at a minute-per-mile pace, it's probably going to feel pretty challenging at first, and it might take you a while to hit your goal.

But if you keep at it, your body adapts and you hit the mark. If you then continue to run three miles at a minute-per-mile pace, never adjusting or changing your routine, your body becomes more efficient, and the workout becomes easier and you stop seeing improvements beyond your initial gains—something that becomes especially obvious if you're tracking your progress with an Apple or Garmin running watch.

Cross-training is a way to keep your body guessing. When you introduce new exercises and new routines into your schedule, you're reminding your brain and your body that you haven't mastered these new routines—that your body needs to work harder to overcome its inefficiencies. These constant changes and adaptations ultimately enhance your level of fitness and help bust you through workout plateaus.

It Can Help You Develop New Skills. Let's say you're a cyclist who decides to take up dance on a large scale, you're learning a new skill.

But skill development through cross-training goes deeper than that. In addition to the five health-related components of fitness, there are also six skill-related components of fitness. These athletic skills include speed, power, reaction time, agility, balance, and coordination.

Like the health-related fitness components, the skill-related components are all equally important for well-balanced athletic performance. Cross-training gives you the opportunity to develop skills that might fall outside those of your favorite workout.

Take, for instance, the example of the cyclist who starts cross-training with dance. While cycling is an excellent way to develop power , speed , and balance, it's not necessarily going to enhance agility , coordination, or reaction time.

It Offers Workout Flexibility. When you stop pigeonholing yourself into a single workout routine, you're more mentally and physically prepared to roll with the punches that sometimes interfere with day-to-day workout plans. For instance, if you typically run three days a week and cross-train two days a week by taking a strength training class at your local gym, the next time a big storm prevents you from getting your run in, you can simply mix up your workout schedule and hit the gym for a rain-free routine.

Or if your boxing class is unexpectedly full, you don't have to ditch your workout plans. You can simply hit the cardio equipment or weight room instead. The more comfortable you are with a variety of workouts, and the more open you are to the benefits of cross-training, the more flexible you can be about your schedule and plans.

If you're still not sure how to incorporate cross-training into your weekly workout, use these tips to develop your plan. Make a Schedule. There's no need to completely upend your current workout schedule to accommodate cross-training. Look at your weekly plan and ask yourself a single question: How can I fit cross-training into the mix?

A good rule of thumb is to include one to two cross-training routines each week. You can do this one of three ways:. The option that works best for you is completely reliant on how much time you have to dedicate to your workouts and what type of cross-training you're hoping to do.

For instance, if you want to add flexibility training to your routine, you could add a yoga class to your schedule once a week, you could replace one of your other workouts with a yoga class, or you could carve out 15 extra minutes on the days you're already scheduled to workout and dedicate those 15 minutes to stretching.

The important thing is to come up with a game plan and a schedule to make cross-training happen. Try New Things. Even when it comes to cross-training, it's easy to get stuck in a rut.

Plan to switch up your cross-training workout roughly once a month. You can do this in four different ways:. Think About Impact. One other way to think about incorporating cross-training is to consider the level of impact your current workout has so you can select a cross-training routine that counterbalances that impact.

You see, high-impact and weight-bearing exercises help build muscle mass and bone density, but they also place greater stress on your bones and joints. If your routine consists heavily of high-impact activities like running and jumping, it's a good idea to cross-train with lower-impact activities like swimming, cycling, or rowing.

The reverse is true as well. If your primary workout is lower-impact, it's a good idea to incorporate weight-bearing or higher-impact exercises into your cross-training routine.

For example, swimmers may want to cross-train with strength training or dancing. If you need a place to start, consider the following information on cross-training for specific sports, activities, and goals:. At the end of the day, there's no right or wrong way to go about implementing a cross-training routine.

Don't waste time overanalyzing your decisions or getting caught up in the "rules. The goal is to develop better health through the cultivation of well-balanced measures of physical fitness. This won't happen overnight, so start by choosing a cross-training activity, then stick with it.

After a month, you can reassess. There's simply no need to stress about how to get started. By Laura Williams, MSEd, ASCM-CEP Laura Williams is a fitness expert and advocate with certifications from the American Council on Exercise and the American College of Sports Medicine.

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Use limited data to select content. List of Partners vendors. By Laura Williams, MSEd, ASCM-CEP. Laura Williams, MSEd, ASCM-CEP. Laura Williams is a fitness expert and advocate with certifications from the American Council on Exercise and the American College of Sports Medicine.

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Heading out Cross-training exercises door? Read Cross-training exercises article on the Outside app Cross-traiinng now Liver detoxification process iOS devices for members! More Exclusive 90 percent Gluten intolerance symptoms runners experience Cross-trainign Post-workout nutrition for improved sleep of sports-related injury throughout their career, according to a exsrcises published Cross-traininh the British Journal of Sports Medicine. But despite the fact that strength training can make you more resilientplenty of runners still avoid the weight room. General strength exercises will shore up any weaknesses and improve biomechanics, but their benefits extend beyond injury prevention. Stronger legs will also improve your running economy. As your legs get tired, they become less efficient, which causes you to expend more energy for every stride when you have the lowest reserves. Cross-training exercises

Cross-training exercises -

Push through the heels to stand back up. Drive your knees outward against the band throughout the movement to keep them parallel. Focus on proper form and knee position, and maintain a straight back. Volume: Start with just body weight only, and do 20 reps or until your form breaks down.

After a few weeks, add weight with a vest, a kettlebell which you can hold in front of your chest , or a barbell on your shoulders. Reduce weighted reps to six to eight per set. What it does: Strengthens the upper body and core, including the obliques , to help you maintain posture and stability when running.

How to do it: Start in a standard push-up position , with your hands flat on the ground directly below your shoulders, your arms straight, your back flat, and your feet no more than 12 inches apart.

Complete a strict push-up: lower yourself until your upper arms are parallel to the floor, elbows tracking backward, and return to the starting position, all in a rigid plank position.

Then transition into a side plank by rotating to one side until your hips are perpendicular to the floor, your feet are stacked, and your upper arm is extended to the ceiling.

From here lower your hips toward the floor and raise them back up, targeting your obliques. Transition back into the high push-up position, and repeat the exercise—including the push-up—on the opposite side. Alternate sides every rep.

If a strict push-up is too difficult, start on an incline elevate your hands on a box, a bench, or even a table—the higher, the easier or with your knees on the floor. When you can easily complete ten or more reps of this exercise, make it more difficult by elevating your feet on a box, a bench, or an exercise ball or by wearing a weighted vest.

For an extra upper-body workout, hold light dumbbells in your hands. What it does: Strengthens the hip abductors to improve stability and control of the knees.

How to do it: Stand with your feet together and knees slightly bent, and loop a resistance band around your ankles. Place your hands on your hips to make sure they remain level, take a hip-width step to one side, and, with control, bring the second foot to meet the first.

Continue in the same direction for 12 to 15 steps, then repeat in the opposite direction. Pay close attention to proper form. Make sure to keep your toes pointed forward and your pelvis level throughout the movement.

Volume: Three to four sets of 20 steps in each direction or until your form breaks down. What it does: Builds strength and stability in the core muscles through an isometric hold.

How to do it: From a kneeling position, place your forearms on the ground shoulder-width apart, with your elbows directly below your shoulders. Extend your legs behind you, feet together and toes tucked under, so that your body forms a straight line from your heels to your head. Engage your core.

Keep your back flat—no sagging, arching, or tipping the hips—and your head up so your neck is in line with your spine. Hold this position until you break form when your hips sag or lift. Remember to breathe. If you lose form in less than a minute, begin with multiple shorter holds such as six reps of second holds, with 15 to 30 seconds of rest between each , and work your way up to a minute.

If one minute feels too easy, lift one limb from the ground for a three-point plank alternate which arm or leg you lift every set , wear a weighted vest, or have a friend place a plate weight on your back. What it does: Strengthens the glutes and hips to better assist the hamstrings and to improve stability and control of the knees.

How to do it: Loop a resistance band around your ankles, and stand with your feet together and a slight bend in your knees. Take diagonal steps backward, alternating sides. Between each step, bring your feet back together.

I call that a win-win! As mentioned in the bullet points, Cross Training aids in injury prevention. While there are multiple potential causes of an injury, one major factor can be due to overuse of a particular body part.

As you can imagine, if you are consistently doing the same motion over and over, it can lead to an overuse injury. When this type of injury does develop, Cross Training can come to the rescue!

Furthermore, Cross Training is a wonderful benefit for those who may have become injured along the way. For example, runners typically run in a linear movement. It is also important to ensure you train laterally seeing as you are consistently only training linearly. While we know your muscles are conditioned to complete whatever activity you have been doing, working a different plane of motion can help decrease your risk of injury as well.

You can also become injured by not providing your body with adequate recovery between workouts. As mentioned earlier, human beings are creatures of habit; we like our routines. One should always factor in a rest day in order to keep our bodies well-oiled and running smoothly.

So long as you can approximate your intensity during your normal mode of choice, you should be able to maintain your conditioning through other activities that are similar in intensity, duration, and structure.

Some examples of Cross Training include: cycling, running, walking, aerobic dancing, rowing, stair climbing, elliptical, skiing, swimming, basketball, recreational sports, hiking, etc.

Quinn, We also encourage you to consider Cross Training that consists of lower-impact exercises such as an elliptical or bike, especially if your body is not yet used to the repetitive impact of running Matthews, The great news is that you can still increase your cardiorespiratory fitness even if you are not doing the exact mode of exercise that you will be doing in competition.

Try different things!! There are multiple modes of exercise to help reach your ultimate goal. If you find that you may need a little assistance in programming, remember we have a stellar Personal Training crew that can help get you there.

A classic strength training exercise, the deadlift works all of your major muscle groups with a focus on the posterior chain, AKA the back side of your body. Squats of any variation—back, front, goblet, overhead, dumbbell—light up the entire lower body, as well as the core and much of the posterior chain.

The overhead press looks simple, but is actually a very complex movement that primarily trains the upper body but also requires a boatload of core stability and bracing in the lower body.

Unilateral exercises like the single-leg deadlift, which you can do with dumbbells or kettlebells , force you to engage your core and work hard to maintain a neutral spine position.

This skill translates to better posture during endurance training and better core control. Air squats are a simple, no-equipment exercise you can do anywhere to support endurance training. Want real leg burn without any weight? Try single-leg squats. Split squats, Bulgarian split squats, and TRX-supported pistols are some examples.

Perhaps the ultimate core-building exercise, planks teach you to brace your core to protect your spine and build up stamina in the core musculature. This classic but tough exercise is arguably the most effective way to build upper-body pulling strength.

Pull-ups are especially helpful for swimmers, rowers, and skiers, but also have a place in the cross-training routines of other endurance sports. See the best pull-up bars. RELATED: Best Back Exercises. This is where things can get a little tricky for endurance athletes. Because endurance athletes already perform so much aerobic activity, most personal trainers will not prescribe more cardio exercise.

There are different types of cardiovascular exercise that endurance athletes can still perform outside of their sport. For example, distance swimmers can benefit from elliptical training , stair-steppers, and even running.

But a skier or runner would benefit more from rowing or cycling. Cross-training is broadly defined as any physical activity that is different from your primary sport.

So, for a runner, cross-training is anything but running. For a triathlete, cross-training is anything other than running, cycling , and swimming. For a cross-country skier, cross-training is anything but that. And so forth. So, cross-training for a runner will include exercises that are not running, but help them get better at running.

Broadly, that would encompass strengthening exercises for the leg muscles specifically calves, hamstrings, and glutes , as well as unilateral single-side and core exercises that act as an antidote to the repetitive movement of running. The benefits of cross-training are many.

First and foremost, cross-training helps mitigate your injury risk. Another study in high school cross-country athletes reports that low-impact aerobic exercises in conjunction with running can both prevent injury and improve performance.

It does seem counterintuitive that spending less time and energy on your sport can result in better performance in that sport. But alas, a study on the relationship between cycling and running reports that distance cyclists can see improvements in bone density, muscular strength and endurance, and exercise tolerance by cross-training with running.

Of course, proper periodization and careful application of overload are still important to prevent injury. Additionally, a meta-analysis of highly trained runners found that a strength training program consisting of two to three sessions per week can improve running economy , which is defined as the relationship between oxygen consumption and running speed see our guide to VO2 max , in distance runners.

Cross-training gives you a physical and mental break from your usual sport. Too much of anything can be a bad thing, no matter how much you love your sport. Indications of overtraining syndrome include persistent weakness and fatigue; decreased performance despite more training; unintentional weight loss; and decline in motivation to perform your sport.

Anyone whose workout routine consists primarily of high-volume cardio workouts will benefit from cross-training exercises. If you do any of the following, consider adding cross-training activities into your training schedule:. Of course, any type of athlete can benefit from cross-training, but endurance athletes in particular will benefit from the strength exercises above.

The frequency of cross-training depends on many factors unique to your specific sport and training plan. For the most part, trainers recommend two to three dedicated cross-training sessions per week to support optimal performance. Another option is to tack on shorter sessions focused on a specific skill or movement pattern to the beginning or end of your regularly programmed workouts.

Home Cros-training Run Post-workout nutrition for improved sleep » Weight gain for athletes Tips » Exclusive Cross-tfaining the Best Cross Training Post-workout nutrition for improved sleep for Runners? Exerdises injured or healthy, cross training is a MUST for runners. It is one single way to get fitter and stronger, prevent injury, and avoid burnout. When done correctly, cross-training can help runners run fasterlonger, and stay healthy. I want to help you use your time wisely!

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